- Recommended for: Lunch
- Serves: 6 Women’s portions or 3 Men’s portion (see full portion control guide here).
- This recipe is a higher-fat and slightly lower-carb meal compared to our usual Healthy Meal Template recommendations and Portion Control Guide.
- 3 X 170g can tuna in brine
- OR 500g shredded pre-cooked chicken breast if you would prefer.
- 3 X 170g can tuna in brine
- Half a cucumber, chopped fine
- 2 chopped tomatoes
- 4 spring onions, finely sliced
- 1 yellow pepper, chopped finely
- 3 spiralised or finely slithered carrots
- Smart Carb
- Oats, 1,5 cups
- Healthy Fat
- Coconut oil, 3 tbsp
- Half a cup flax seeds/linseeds (can be ground if desired)
- 1 cup almonds/walnuts
- Chia seeds, 2 tbsp
- Herbs, spices, Extras
- Psyllium husk powder, 3 tbsp
- 1.5 cups water
- 1 tbsp salt
- 6 peppadews
- finely chopped chives, onion, peppers (optional)
- Smallish loaf pan
- chopping knife
- oven at 180’c (or airfryer in the little loaf pan)
- can opener
- mixing bowl with lid
- ramekin dish or small bowl to mold salad
- oven tray
Instructions – Seed and Nut Loaf
- You can bake the bread anytime beforehand and keep it in the fridge for 2 or 3 days or slice it and freeze it for a few weeks. This is a great standby food to keep stock of for quick meals.
- To make the bread add the following to the mixing bowl: The oats, the chia seeds, the flax/ linseeds, the chopped up nuts, the psyllium husk powder, the water and stir well to mix all ingredients.
- Add the tablespoon of salt and optional extra herbs etc now and mix through evenly. It will be a dense mixture.
- Cover the dish and leave for at least an hour or longer.
- When you are ready to bake it preheat the oven to 180’C.
- Mix the dough briefly again and press into the lightly greased and lined loaf pan.
- Pop it in the oven for 20 to 30 minutes (till it is getting a firm crust), turn loaf out onto the baking tray bottoms up and pop into the oven for a further 20 to 30 minutes (until it sounds hollow when you tap it).
- Remove from the oven and allow to cool.
- When cool, slice it into 12 slices.
- This can be kept in the fridge for 3 days or can be sliced, wrapped and frozen for about two weeks.
- A slice of this bread taken from the freezer and toasted is the best toast ever!
Instructions – Summer Tuna Salad
- Mix together the tuna (or shredded chicken), the chopped yellow peppers, spring onions, cucumber, chopped tomatoes, and very finely mashed/blended peppadews.
- Add seasoning to taste.
- Mold your tuna (or chicken) salad by pressing about a cup of it into the ramekin/ small cup/ small bowl.
- Turn upside down on a plate and gently tap the bottom until the contents slip out onto the plate, lift the ramekin away.
- Place your seedy nut toast or bread onto your plate.
- Garnish with spiralised or slithered carrot and a few bits of tomato and cucumber.
- Serve men two slices of toast/bread with a bigger molded portion of the tuna (or chicken) salad.
- Serve women one slice of the bread with a smaller ramekin size molded portion of the tuna (or chicken) salad.
- This is a lovely, light summery lunch and it is packed with nutrients and wholesome goodness. Feel free to add some extra green salad on the side for extra summery crunchiness.
See the FULL Sleekgeek Nutrition Guide here (it’s free).